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12 Dumbbell Exercises For Strong, Chiseled Arms

Jan 28 2017 - 3:25am

When you want to isolate specific muscle groups in the arms, using dumbbells is truly effective — get ready to feel the burn! Depending on your strength, grab at least two size weights ranging from five to 15 pounds so you can switch up the appropriate size dumbbells for each move.

Sumo Squat With Bicep Curls

Work your middle arms and your lower body at the same time.

Upright Row

This move will work the upper arms and shoulders.

Overhead Triceps Extensions

Here's a move you probably know and love that'll target the backs of the arms.

Bent-Over Row

Get ready to feel this in your upper back and triceps.

Bent-Over Reverse Fly

You'll feel this one in your shoulders and upper back.

Bicep Curl and Overhead Press

This move works both the biceps and shoulders.

Single-Leg Scarecrow

Challenge your sense of balance while shaping the shoulders and upper back.

Lateral Arm Raise

Here's a basic yet effective move to target the shoulders.

Pilates Boxer

This move will target your entire arm, especially the triceps.

Reverse Lunge and Press

This shoulder-shaping move will also target the thighs and butt.

Skull Crushers

No more bat wings! Tone those triceps with this move.

Lying Chest Fly

This move looks relaxing, but it'll give your chest a little lift.

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